08.02.18

Warm Up

3 Rounds Not for Time 

Run 300 m

10m Tall Plank Theraband Lateral Walk/direction https://www.youtube.com/watch?v=8BuJMR_vfM4

20m Quadruped Crawl 

Hip Mobility:  https://www.instagram.com/p/Bkv_6zQniU2/?saved-by=tangletowncrossfit

You can set this up between the squat racks

Ankle mobility:  https://www.instagram.com/p/Bk0kaIXnCOT/?saved-by=tangletowncrossfit

1. elevated heel extended plate squat
2. support squat hold
hold each of these for 30 seconds for 3 times

Skill: back squat
3 reps @ 75%
2 reps @ 80%
1 rep  @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep  @ 90%

WOD
2 RFT
15 Pull Ups
40 Air Squats
20 Push Ups
250 Row
20 Sit Ups
15 Burpees

08.01.18

Warm Up
Dynamic- outside if you can- one length of each exercise
https://www.instagram.com/p/BlmWiCZHGXG/?saved-by=tangletowncrossfit

1. Knees to chest
2. Groiners
3. Walking quads
4. Single leg RDL
5. Spiderman lunge + reach both sides
6. Hamstrings
7. Glute/hips- #4 stretch
8. Inchworm- no push up
9. Curtsy lunge

WOD
3 RFT
800m Run
9 Sandbag cleans
50' Sandbag carry

Post WOD skill:  bench press
5 sets of 2 reps @ 75-80%

07.31.18

Warm Up 

3 sets 

10 Single leg RDLs with DBs in each hand 

10 Box step downs *(5 each leg) https://www.youtube.com/watch?v=2XkKJ26iqZE

10 MB hamstring curls 

10 MB hip bridges
*once you master the height, you can add the DBs at the sides

Primer:

hip flow https://www.instagram.com/p/Bh7BCJ4BraN/?taken-by=marcusfilly
Ankle stretch x :30 each side- elevate the foot and stretch in a spiderman lunge

Lateral banded walks over 2 plates stacked- band goes around ankles. Step lateral onto plate and off plate
10 reps each side

Psoas march- band around the soles of the feet- hands on a bench- hips stay up off the bench and you march your knees up as high as they can go- stretching the band apart. x 10 reps each side

WOD
'Kelly'
5 RFT
Run 400m
30 box jumps
30 wall balls  20/14

07.30.18

Warm Up:

EMOM x 9 mins 

1st - 10 (5 each side) squats with KB single side front rack hold

2nd - 10 Lateral Band Walks - KB goblet Hold 

3rd - 20 Russian Twists (10/side) 

Mobility: 

Ankle stretch on a box or plate x :30 each side
Squat hold with plate in hands x :45-:60
Lat stretch x :30 each side

Skill:  front squat
Every 2 minutes, for 10 minutes (5 sets):
Front Squat x 3 reps

*Sets 1-2 @ 70%
*Sets 3-4 @ 75%
*Set 5 @ 80%

and then …

Every 2 minutes, for 12 minutes, complete (6 sets):
Clean Lift-Off + Clean + Jerk     https://www.catalystathletics.com/exercise/368/Clean-Lift-off/

*Sets 1-2 @ 75%
*Sets 3-4 @ 80%
*Sets 5-6 @ 85%

WOD

2 Rounds, Not for Time:
100 Meter Kettlebell Walk*
100 Meter Sled Drag
20 Weighted AbMat Sit-Ups

Kettlebell Walk – Two kettlebells of the same load. At the start of the walk, hold one kettlebell at the front rack, and one locked out overhead. Every 25 meters, alternate. Lighter is better here to focus on a solid midline and sound extension overhead.

Sled Drag – Good to go heavy here and challenge ourselves. The 100 meters doesn’t have to be unbroken, but we need to be able to complete the distance with at most two quick breaks per round. Heavy and challenging, but we can always move forward. Free to build across the two rounds.

Weighted AbMat Sit-Ups – Feet anchored. Athlete’s choice to hold a plate, or a dumbbell across the chest. Aim is to have these 20 repetitions unbroken each time.

07.28.18

Make up Strength/Skill

WOD
With a partner
15:00 AMRAP
7 box jump overs  240/20"
7 power snatches  115/75
21 DUs
*one partner must finish a round before switching

07.27.18

Warm Up

3 rounds- building the pace on the run each round

Run to fence and back

30sec Reverse Plank

1 length Quadruped Crawl (move very slow and deliberately - get the shoulders warmed up)

1 length Bear crawl- arms hiding the ears, butt up high

one round of the kip cadence complex = 2 kip swings + 2 tuck ups + 2 ttb

Primer:

banded shoulder warm up- https://www.instagram.com/p/Bjskn7-hklm/?taken-by=squat_university

1. The first works external rotation strength and stability in an exercise called “The W.” Hold for 5-10” in the outermost position. 5 reps for :05 hold

2. Next perform a band pull apart keeping your elbows straight and squeezing your shoulder blades together as your arms move out to the side. 10 reps

3. Diagonal pulls in each direction should follow before moving to shoulder circles. This is a classic mobility move with an added stability twist due to the tension from the band. 10 reps each side

4. Shoulder circles. 10 reps

Hollow banded pulls x 10 reps for 2 sets Rest :60 between

Skill: staggered stance deadlift

Staggered Stance Deadlift https://www.youtube.com/watch?v=G0sCqCwG8Xs

4-6/leg x 3 sets; rest 2 mins 

Box Step Down   https://www.youtube.com/watch?v=2XkKJ26iqZE

Take :03 to descend 6-8/leg; rest 60sec x 3 sets   24/20" box

*control these down and attempt to not push up off the bottom leg

WOD
For Time

Row 1000m

Deadlift x 30 reps 255/185 225/155 185/135

TTB x 30 reps or knees to chest

07.26.18

Warm Up

Every 3mins x 4 sets 

Run 100m 

10 Single Leg Cone Touches/leg 

10 Goblet Squats Light

Primer:

RNT Reverse Lunges
Goblet Loaded   4-5/leg; rest 45sec x 3

KB Complex

2 sets each side

5 1-arm KB Sit Up   https://www.youtube.com/watch?v=_i73jABXXtk
5 Single Arm KB Z Press   https://www.youtube.com/watch?v=zcUg776Cr2Q

rest 45sec and switch to the other side

WOD
Every 4:00 for 16:00 

complete one round of
400m run
250/200m row
15 unbroken wall balls  20/14